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Tidewater Striders Distance Series 30K - Run30k


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Virginia Beach, VA
United States
40F / 4C
Sunny
Total Time = 2h 49m 44s
Overall Rank = 136/249
Age Group = M 30-34
Age Group Rank = 14/22
Pre-race routine:

Carb up yesterday. Usual breakfast - Cliff bar, Whey Gatorade Mix, and Red Bull.
Event warmup:

Stretching and very little jogging.
Run
  • 2h 49m 44s
  • 18.6 miles
  • 09m 08s  min/mile
Comments:

I didn't have any real expectations today, as this was my longest run to date. Race was 3 10k loops and my strategy was to let anyone pass me that wanted on the first loop, hold steady on second loop, and do the passing on the third loop.

My plan worked perfectly. First 10k miles were all around 9:00 - 9:10. Second 10k was a little slower, but I still felt pretty good. Final 10k I had a number of miles at 8:35 - 8:45. I was not passed on the final loop and passed a number of people. With a good number of races under my belt, I am getting pretty good at pacing.

This race was a training race for my marathon in April. The thought of running another 7.6 miles doesn't scare me, but I am told that mile 20 is where you start to feel it. If I can only keep today's pace in April, I will be able to run a sub 4 hour full marathon. Oh well, I guess I shouldn't get ahead of myself. ;)

Overall, today was perfect running weather and a great run.
What would you do differently?:

Nothing.
Post race
Warm down:

Walk around and light stretching. Nap later in the day. ;)

What limited your ability to perform faster:

Not sure.

Event comments:

I am going to miss running in Fort Story. I really like the course.




Last updated: 2005-01-31 12:00 AM
Running
02:49:44 | 18.6 miles | 09m 08s  min/mile
Age Group: 14/22
Overall: 136/249
Performance: Good
Mile low of 8:35 and high of 9:30
Course: 3 10k loops through Fort Story. 2 pretty good hills per loop.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

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2005-02-19 5:42 PM

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Master
1253
10001001002525
Chesapeake, VA
Subject: Tidewater Striders Distance Series 30K


2005-02-19 6:37 PM
in reply to: #119940

Elite Veteran
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Subject: RE: Tidewater Striders Distance Series 30K
Wow, you did great! If you are negative splitting, sounds like you are ready for your marathon. What was your nutritional plan?
2005-02-19 6:38 PM
in reply to: #119940

, Alabama
Subject: RE: Tidewater Striders Distance Series 30K

Congrats!  Being able to control the pace and use strategy is key.  Mile 20 is just a relative term.  Don't worry about it.  You'll do great.  Sub-4 mary is definitely within reach!  Good luck.

Sharon

2005-02-20 6:00 AM
in reply to: #119940

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Extreme Veteran
348
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Melbourne
Subject: RE: Tidewater Striders Distance Series 30K
WOW - awesome run - well done - I am inspired!
2005-02-20 8:08 AM
in reply to: #119940

Online or Offline
Subject: RE: Tidewater Striders Distance Series 30K

Excellent race!

Aren't you doing the Shamrock -- in MARCH? Did you decide on a different one, or are you doing TWO?

2005-02-20 4:02 PM
in reply to: #119940

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Master
1253
10001001002525
Chesapeake, VA
Subject: RE: Tidewater Striders Distance Series 30K
Thanks everybody!

lynda, if you are asking about what I was eating leading up to the race. On Friday, my cal intake for the day was about 50% low impact carbs, mixed with as much protein as possible. On race morning and during the race, I tried to take in as many high impact carbs as possible. I'm not sure if that answers your question.


Type A - unfortunately, work calls for me to be out of town during the Shamrock. I am running in Ocean City Maryland in April. Are you still running in VA Beach?


2005-02-21 3:19 PM
in reply to: #119940

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Extreme Veteran
365
1001001002525
Winnipegosis
Subject: RE: Tidewater Striders Distance Series 30K
Hiya, Tony. I can't believe I forgot to check in on you before this. My apologies! Congratulations on your longest ever. Negative splits on the back = you da man. Banging out 8:30s on the final third is just awesome. Bring on the full, you're definitely ready!G
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